Barbell Behind the Neck Push Jerk

How to perform it

Step-by-step instructions

1. 01With adequate shoulder mobility, rest the bar across your upper traps, take a comfortable grip, and stand with your feet beneath your hips.
2. 02Brace your trunk and dip vertically a few inches by bending your knees and hips while keeping your torso upright.
3. 03Drive forcefully through your legs to accelerate the bar upward from behind your neck.
4. 04Re-bend your knees and punch your arms straight to receive the bar overhead in a shallow squat.
5. 05Stand fully and stabilize the bar before lowering it carefully to your upper traps or a rack; stop if the behind-neck position causes pain.